Posted by APF on February 09, 1997 at 18:41:10:
In Reply to: Info for APF...HELP posted by deisel on February 09, 1997 at 13:20:02:
: Nutrition info. he is 6'3.5" 190 pounds 9 percent bodyfat. Thanks for the help
It all depends on how much your friend cares about gaining some fat while gaining as much muscle as he can. I have a strange metabolism, but would suggest something along the lines of:
30xlbm kcal/day [30(.09*190) = 5130, lets say 5000]
-or-
25x'projected lbm' kcal/day (on average an additional ~20#, coming to 4725 kcal/day, lets say 4750)
As far as macronutrient requirements are concerned, I myself find boosted fat and protein help one grow better than boosted carbohydrate levels - something like 20/40/40 (c/p/f), split into as many meals/day as possible (because I myself would just have to _force_ that amount of food down my throat). Although, just as long as you put a great emphasis on protein it really doesn't matter what the ratios are...
Again, IMO the source of carbs matters only a little, if you're getting enough "nutrition" (whatever that's supposed to mean). You're trying to gain as much weight as possible, so 'cheating' isn't a sin at this point.
If you find you're gaining strength but not any size, add 500 extra calories/day (the same is good advice for anyone, actually, juicing or not). If you're gaining too much fat, too quickly, reduce by hopefully less than 500/day.
I believe these are good guidelines
-APF